Thursday 10th October, 2013

Strength:
Back Squat 5×5 @ 80%
*Then no rest...
5x6 Chest-To-Bar Pull Ups
*Rest 60secs
**Have to be unbroken
*** If 5×6 chest-to-bar is easy, scale up, but make sure that you are able to keep your sets smooth and unbroken.

THEN

Push Press 3×5 @ 80%
Superset with
12 T2B/Knee Tucks
*Rest 60secs

Conditioning:
8min AMRAP:
3 Deadlifts 100/70kg
6 Muscle-Ups or 12 Pull Ups
15 Wall Ball 10/6kg